Junior Waves - Swim Team Prep

This program is an introduction to all four competitive strokes and kicking skills.

Swimmers will have 2 weeks of Freestyle, 2 weeks of Backstroke, 2 weeks of Breaststroke, 2 weeks of Butterfly, and 1 week of progression diving with a review session. Each week will have a set of drills and kick sets along with being introduced to progression diving which is needed prior to moving onto the DC Wave Swim Team where diving off the block will be introduced in our developmental program.

This is a 45-minute session for 9 weeks, where the first 15 minutes will be a drill set, the second 15 minutes is a kick set, and the last 15 minutes is focused on having fun in the water with games and team relays.

The focus of this program is for the swimmers to learn new skills in swimming and have fun with their new friends along with being able to successfully complete DC Wave tryouts to be recommended for the competitive team.

Registrants are suggested to get accessed prior to enrollment. An assessment can be done at Takoma, Wilson or Barry Farm, please call the sites to set it up with a Certified Water Safety Instructor.

FALL REGISTRATION FOR JUNIOR WAVE IS PASSWORD PROTECTED, AND IS RESERVED PRIMARILY FOR SWIMMERS WHO ATTENDED DC WAVE TRYOUTS DURING THE SUMMER AND WERE SPECIFICALLY RECOMMENDED FOR JUNIOR WAVE IN FALL. WINTER AND SPRING SESSIONS DO NOT REQUIRE A PASSWORD. REGISTRATION IS FIRST COME FIRST SERVED FOR WINTER AND SPRING SESSIONS.

REGISTRATION FOR THIS COURSE IS PASSWORD PROTECTED. ONLY RETURNING TEAM MEMBERS AND SWIMMERS WHO ATTENDED TRYOUTS AND WERE RECOMMENDED FOR THE TEAM WILL RECIEVE THE PASSWORD AND REGISTRATION INSTRUCTIONS. FOR MORE INFORMATION ABOUT THE DC WAVE SWIM TEAM AND TRYOUTS PLEASE VISIT - WWW.DCWAVESWIMTEAM.COM.

Developmental I
For swimmers ages 10 & Under
This is our entry-level group for the competitive swim team. Swimmers must be able to complete, a minimum, 25 yards of Freestyle using rhythmic side breathing, Backstroke, and either Breaststroke or Butterfly. All strokes must be completed independently without stopping.

This level focuses on stroke construction, stroke technique, skill development, and aerobic development.

Practices are offered twice per week and competitions are available at least once per month.

Minimum Training sets include:

4 x 25 Freestyle @ 1:00

4 x 25 Flutter Kick @ 1:20


Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Water Bottle, Long flexible Fins, Kickboard, 2 goggles, 2 caps, swim suit.

REGISTRATION FOR THIS COURSE IS PASSWORD PROTECTED. ONLY RETURNING TEAM MEMBERS AND SWIMMERS WHO ATTENDED TRYOUTS AND WERE RECOMMENDED FOR THE TEAM WILL RECIEVE THE PASSWORD AND REGISTRATION INSTRUCTIONS. FOR MORE INFORMATION ABOUT THE DC WAVE SWIM TEAM AND TRYOUTS PLEASE VISIT - WWW.DCWAVESWIMTEAM.COM.

Developmental II
For swimmers ages 11 & 12
Swimmers must be able to complete a minimum of 50 yards of Freestyle using rhythmic side breathing, Backstroke, and either Breaststroke or Butterfly. All strokes must be completed independently without stopping.

This level focuses on stroke technique, skill development, and anaerobic development. Practices are offered twice per week and competitions are available at least once per month.

Minimum Training sets include:

4 x 50 Freestyle @ 1:40

4 x 50 Flutter Kick @ 2:00


Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh Bag, Water Bottle, Long flexible Fins, Kickboard, Pull Buoy, 2 goggles, 2 caps, swim suit.
Optional: Snorkel

REGISTRATION FOR THIS COURSE IS PASSWORD PROTECTED. ONLY RETURNING TEAM MEMBERS AND SWIMMERS WHO ATTENDED TRYOUTS AND WERE RECOMMENDED FOR THE TEAM WILL RECIEVE THE PASSWORD AND REGISTRATION INSTRUCTIONS. FOR MORE INFORMATION ABOUT THE DC WAVE SWIM TEAM AND TRYOUTS PLEASE VISIT - WWW.DCWAVESWIMTEAM.COM.


For swimmers ages 9-11

From the Developmental level, athlete moves to this level by Coach recommendation only. Swimmers must have at least 1 year of competitive USA Swimming experience, or the equivalent; must be able to perform all competitive strokes legally; perform a racing start from the block; must be able to perform all the turns for the competitive strokes; must be able to complete 200 IM, and 100’s of stroke in competition.

This level focuses on stroke efficiency, aerobic capacity, skill-building and development, and goal setting. Swimmers at this level will build upon the fundamentals taught at the Developmental level.

Swimmers must attend a minimum of 3 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

Minimum Training sets include:

10 x 50 Flutter Kick @ 1:30

5 x 100 IM Kick @ 2:45

6 x 100 Free @ 2:15

6 x 100 IM @ 2:30

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kickboard, Hand paddles, Snorkel, 2 goggles, 2 caps, swim suit

REGISTRATION FOR THIS COURSE IS PASSWORD PROTECTED. ONLY RETURNING TEAM MEMBERS AND SWIMMERS WHO ATTENDED TRYOUTS AND WERE RECOMMENDED FOR THE TEAM WILL RECIEVE THE PASSWORD AND REGISTRATION INSTRUCTIONS. FOR MORE INFORMATION ABOUT THE DC WAVE SWIM TEAM AND TRYOUTS PLEASE VISIT - WWW.DCWAVESWIMTEAM.COM.


For swimmers Ages 11-13

A more advanced level of Age Group I. Swimmers in this group must have at least 1 year of competitive USA Swimming experience, or the equivalent; must be able to perform all competitive strokes legally; perform a racing start from the block; must be able to perform all the turns for the competitive strokes; must be able to complete 200 IM, and 100’s of stroke in competition. This group also trains swimmers to swim the 200 IM and 500 Freestyle.

This level focuses primarily on technique as well as introductory goal setting, aerobic training, and goal setting. Swimmers at this level will build upon the progress made in Age Group I.

Swimmers must attend a minimum of 4 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

Minimum Training sets include:

10 x 50 Flutter Kick @ 1:30

5 x 100 IM Kick @ 2:45

6 x 100 Free @ 2:15

6 x 100 IM @ 2:30

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kickboard, Hand paddles, Snorkel, 2 goggles, 2 caps, swim suit, Water Bottle

Swimmers are invited into this group via coaches recommendation only. Athletes in this group must be at least 12 years-old, and have at least 2 years of competitive USA Swimming experience, or the equivalent. This group is exposed to training geared towards athletes of a B+ time standard. This group prepares for 200’s of each stroke, the 1,000 Freestyle, and the 400 IM.

This level focuses on stroke efficiency, aerobic capacity, skill-building and development, and goal setting. Swimmers at this level are introduced to anaerobic training capacity, race strategy, and a higher competitive performance.

Swimmers must attend a minimum of 4 practices per week, demonstrate leadership qualities and a strong desire to excel in competitive swimming, and attend all meets indicated by the coaching staff. Swimmers who are in this group, or are looking to join this group, must participate in Long Course and dry-land training during the summer.

Minimum Training sets include:

8 x 100 Flutter Kick @ 1:50

6 x 100 IM Kick @ 2:10

8 x 100 Free @ 1:45

8 x 100 IM @ 1:50

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kickboard, Hand paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, and swim suit

REGISTRATION FOR THIS COURSE IS PASSWORD PROTECTED. ONLY RETURNING TEAM MEMBERS AND SWIMMERS WHO ATTENDED TRYOUTS AND WERE RECOMMENDED FOR THE TEAM WILL RECIEVE THE PASSWORD AND REGISTRATION INSTRUCTIONS. FOR MORE INFORMATION ABOUT THE DC WAVE SWIM TEAM AND TRYOUTS PLEASE VISIT - WWW.DCWAVESWIMTEAM.COM.


For swimmers ages 13 & older

This group is for swimmers who wish to continue competitive training but are unable to meet the NDG or NPG standards or schedule commitments. Swimmers must be a minimum age of 13 years old, and be proficient in at least 4 of the competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle).

This level focuses on stroke efficiency, aerobic capacity, skill-building and development, and goal setting. Swimmers at this level are using this to supplement their high school or summer league swim team.

Swimmers must attend a minimum of 3 practices per week and be able to attend competitions at least once per month, competition schedule permitting.



Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kickboard, Hand paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, swim suit, Water Bottle

National Prep Group

Minimum age for entry into this group is 13 years old. Athletes entering this group must display an ability to train on a more committed basis. Competition at swim meets is required in this group. The National Prep level is for athletes that are ready and able to make competitive swimming a priority in their life.

Athletes must be able to train a minimum of 10 hours per week. Morning workouts are included in practice requirements. Training at this level focuses on goal setting, visualization, and championship level competition. Long course training and dryland training are requirements at this level.

A DC Wave National Prep Athlete:

Has goals of scoring at PVS Junior Champs or Junior Olympics; competing at Senior Champs and Eastern Zone Championships
Has goals of being selected for USA Swimming Diversity Select Camps and/or Zone Select Camps
Takes responsibility for their performance by developing and executing race strategy
Demonstrates ability to balance family life, schoolwork, and swimming
Exemplifies commitment to goals to teammates, parents, and coaches
Expectations:

Exemplify qualities of a senior-level swimmer
11-month commitment
Must attend practice 5 days a week
maintains 85% practice attendance monthly
Attends all competitions designated by coaching staff
Understands and performs personal race strategies
Effectively communicate a commitment to teammates, parents, and coaches
Knows the team goals
Takes an active role in developing specific and attainable practice group goals
Qualifications

Minimum Training standards:
10 x 100 kick @1:50
8 x 100 swim non-free @1:45
8 x 100 free @ 1:30
2 x 400 IM @ 6:30

Water Wizards- Senior Swim Team

*Registration is ONLY for RETURNING Swimmers! New Swimmers must try out. Try-out information can be accessed by contacting [email protected]

For adult swimmers ages 18-99

This is our competitive swim team. Swimmers must be able to complete, a minimum, 25 yards of Freestyle using rhythmic side breathing, Backstroke, and either Breaststroke or Butterfly. All strokes will be fine-tuned by a Water Safety Certified Instructor!

This level focuses on stroke construction, stabilizing kicks, and aerobic system development.

Swimmers must attend a minimum of 2 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

Minimum Training sets include:

4 x 25 Freestyle @ 1:00

4 x 25 Flutter Kick @ 1:20

Suggested Equipment:

Training: Mesh bag, Fins, Kickboard, 2 goggles, 2 caps, swimsuits

REGISTRATION FOR THIS COURSE IS PASSWORD PROTECTED. ONLY RETURNING TEAM MEMBERS AND SWIMMERS WHO ATTENDED TRYOUTS AND WERE RECOMMENDED FOR THE TEAM WILL RECIEVE THE PASSWORD AND REGISTRATION INSTRUCTIONS. FOR MORE INFORMATION ABOUT THE DC WAVE SWIM TEAM AND TRYOUTS PLEASE VISIT - WWW.DCWAVESWIMTEAM.COM.

Developmental III
For swimmers ages 13 & Older

Swimmers must be able to complete a minimum of 50 yards of Freestyle using rhythmic side breathing, Backstroke, and either Breaststroke or Butterfly. All strokes must be completed independently without stopping.

This level focuses on stroke technique, skill development, and anaerobic development. Practices are offered twice per week and competitions are available at least once per month.

Minimum Training sets include:

4 x 50 Freestyle @ 1:40

4 x 50 Flutter Kick @ 2:00


Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh Bag, Water Bottle, Long flexible Fins, Kickboard, Pull Buoy, 2 goggles, 2 caps, swim suit.
Optional: Snorkel